Performance Coach Phil

Performance Coach Phil Welcome to Performance Coach Phil — where coaching is never cookie-cutter.

Whether your goal is sustainable fat loss, lean muscle gain, or comp prep with a conscience, we design programs around your life, not someone else’s template.

03/09/2026

Let me clarify something before the internet does what the internet does 😂

Having a big client base doesn’t make you a bad coach.

I know coaches managing 50+ clients themselves who do an incredible job. They’re organised, attentive, make adjustments when needed and genuinely COACH their clients.

The number isn’t the issue... The standard of service is.

And I’m absolutely all for scaling. I’m a businessman myself and growth is necessary.

But if your growth means clients paying premium prices are being left unattended for 6+ months, something is seriously wrong.

Sometimes a client doesn’t NEED changes. That’s coaching too.

But there’s a big difference between intentionally keeping things the same because they’re working… and simply not paying attention.

As my own client base grows, I’m building a team rather than allowing the quality of my coaching to drop.

And that’s exactly why we’ve added Team Management to on the Enterprise plan.

Add unlimited coaches. Assign clients. Share recipes, ingredients and branding across your team.

Scale the business. Not at the expense of your clients.

01/09/2026

If all you do for triceps is pushdowns… add an overhead movement.

The standing barbell overhead tricep extension is one of my favourites because it puts the long head of the tricep into a stretched position.

A few things I focus on:
👉🏼 Keep the elbows pointing forward
👉🏼 Lower the bar under control
👉🏼 Get a good stretch
👉🏼 Don't rush the rep

You don't need to load the bar with heaps of weight.

A controlled rep with a good stretch will do a lot more for your triceps than throwing the weight around.

30/08/2026

Easy to forget this when you’re tired, busy or just can’t be bothered.

You don’t have to train. You GET to.

You GET to move your body, look after your health and build yourself into someone stronger.

Not every actually GETS to do those things. Don't take it for granted.

Doesn’t mean every session is fun.

Just means it’s worth remembering that the stuff we complain about is often the stuff we’re lucky enough to be able to do.

27/08/2026

Bought the Garmin Fenix 8 a month ago.

Garmin releases the Fenix 9 today.

Excellent. Love that for me. 😂

Fenix 8 owners… we upgrading or pretending we didn't see this?

26/08/2026

No sled. So apparently sled pulls were off the menu.

Nah. 😂

Box jump box.
TRX straps.
Battle rope.
Couple of plates for resistance.

Congratulations... we have a make shift sled.

It’s not pretty. It’s definitely not what the manufacturer intended. But it did the job.

And there’s probably a lesson in that beyond training.

We waste a lot of time waiting for the perfect setup.

The perfect gym.
The perfect program.
The perfect week to start.
The perfect amount of motivation.

Sometimes you just need to look at what you’ve actually got and find a way forward.

Perfect conditions are overrated. Resourcefulness isn’t.

Save this for the next time “I don’t have ___” starts becoming the reason you don’t train.

Bit of context before the exercise police come for me…These exercises aren’t automatically “bad.”They’re just usually no...
25/08/2026

Bit of context before the exercise police come for me…

These exercises aren’t automatically “bad.”

They’re just usually not the best option for most people when there are safer, more effective movements that are easier to progress.

Behind-the-head pulldowns can put the shoulders in a rough position.

Sit-ups and side bends often turn into a heap of spinal movement without giving you much more than better options would.

The abductor machine isn’t useless, but it probably doesn’t deserve half your leg session.

And bench dips? Your shoulders have been through enough.

Could you still do them? Sure.

But just because an exercise burns doesn’t mean it’s doing something useful.

23/08/2026

Adding weight to your pull-ups is a great way to build strength and size…

But only after you've mastered your own bodyweight.

Too many people rush to add plates before they've nailed the basics.

Think about driving your elbows down, pulling your chest towards the bar, and controlling every rep on the way back down.

The extra weight should make a good movement better.

Not hide a bad one.

How many strict pull-ups can you do? Drop it in the comments!

21/08/2026

At this point, my explore page knows what I’m training for before I do.

Sleds. Wall balls. Running. People lying on the floor questioning their life choices.

Apparently I have a type.

📚 TPC Performance Reference Series #002Protein is probably the one thing people overcomplicate the most.The reality?If ...
19/08/2026

📚 TPC Performance Reference Series #002

Protein is probably the one thing people overcomplicate the most.

The reality?

If you consistently hit your daily protein target, you've already ticked one of the biggest boxes for building muscle, losing fat and recovering well.

A few things to remember:
🥩 Aim for the range that matches your goal.
🍗 Spread it across 3-5 meals rather than trying to cram it all into dinner.
💪 Hit your protein target first, then build the rest of your nutrition around it.

Don't stress if you don't hit the exact number every day either. Consistency over weeks matters far more than perfection on any one day.

Save this as a quick reference for next time you're wondering, "Am I eating enough protein?"

This is #2 in the TPC Performance Reference Series. My goal with these isn't to overwhelm you with information... it's to give you simple, practical resources you can actually use.

Save it. Share it. Use it.

18/08/2026

The gym gives you the reason.

The kitchen decides whether the result shows.

You can train hard, build muscle, and do all the right things in the gym…

but if your nutrition doesn’t match the goal, it gets a lot harder to actually see the work paying off.

Training builds it.
Nutrition reveals it.

Simple. Not always easy, but simple.

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